Do you constantly feel tired and do not sleep well at night? Do you wake up tired the next morning because you didn’t get enough sleep? If your answer is “yes”, you may be suffering from insomnia, which is defined as a person’s inability to sleep well enough on a daily basis to prevent them from performing their daily duties and obligations, and therefore a person suffering from this problem needs to take special precautions. face this problem by changing some behaviors and habits, overcome this problem, and sleep soundly at night

To get a night of deep and restful sleep

1-Maintain regular sleep schedules

Waking up and going to bed at the same time every day allows your body to sleep better because the body’s biological clock is regulated, so you need to wake up at the same time every day, even on weekends, to train your body to sleep and rest I wake up. of course.

2-Make sure your sleep environment is comfortable

Your bedroom should be properly prepared for a quiet, comfortable and comfortable sleep, for example, it should be at the right temperature, neither too cold nor too hot, and the lighting should be dimmed and the pillows, mattresses, and bedspreads with which you need for a comfortable sleep should be made as comfortable as possible and the phone Be sure to get rid of all sources that disturb you or prevent you from sleeping, such as television and other things.

3-make your bed sleep

For example, some people may be tempted to work on a computer or study, make phone calls or watch TV in bed or in the bedroom, so be sure to reserve your bed only for sleeping. activities will increase your alertness and cause insomnia and lack of sleep.

4-regular exercise

Exercising daily, as being active during the day is directly proportional to the quality of your sleep and will help improve your sleeping habits. Plus, exercising during the day reduces mental stress and helps you enjoy restful, comfortable, and deep sleep.

5-do relaxation exercises

Regular relaxation exercises help slow down breathing, reduce stress levels in the body and thus help you sleep comfortably and peacefully. Examples of such exercises are deep breathing exercises, meditation, and other exercises.

6-watch your diet

Eating healthy foods before bed helps you sleep calmly and naturally, so you should eat foods with vitamin B6 and foods with magnesium before bed, and these foods include whole foods and nuts like cashew nuts and almonds. and sunflower seeds, as well as leafy vegetables and fruits like bananas.

Other ways to get rid of insomnia

In addition to those already mentioned, there are other ways to overcome insomnia, here are some of them: 

 

  • Writing, writing can help you get rid of stuck thoughts that cause a lot of anxiety and tension in the mind, causing negative thoughts to accumulate, so you should write down the good things that have happened to you in the past. a course of the day; To calm the mind and achieve a state of calm and serenity so you can relax and sleep well.
  • Do not forget that reading should be done from a paper book, and not from an e-book on the phone, because reading is one of the activities that allow you to relax and fall asleep longer, especially for children.
  • Take a warm bath before bed and take a shower as this promotes relaxation and deep sleep.
  • Listening to soothing music can be an effective remedy for chronic sleep disorders as it promotes deep sleep.
 

 

Things to avoid before going to bed

 

For a peaceful and restful sleep, you should avoid a few things, such as:

 

  • Avoid smoking before bed because smoking contains nicotine, which is a stimulant, so smokers can experience sleep disturbances represented by insomnia and frequent awakenings during sleep.
  • Avoid drinking lots of fluids before bed, so try not to drink anything an hour before bed, as fluids will force you to go to the bathroom, disrupting sleep.
  • Avoid eating heavy foods, so if you want to eat these foods, wait two hours before bedtime and avoid foods that can cause stomach problems, such as spicy and acidic foods.
  • Reduce your caffeine intake, especially in the evening, because caffeine prevents the body from going into a deep sleep state, caffeine is found in coffee, tea, energy drinks, and sodas, and you can replace these drinks with a glass of warm milk or a cup of herbs

 

Drinks that help you to sleep

1-Warm milk
Milk contains tryptophan, an amino acid that boosts levels of serotonin, a neurotransmitter that helps you feel happy and mentally calm.
In the body, serotonin is converted into melatonin, which helps regulate sleep and reduce ailments that cause insomnia.
Drinking warm milk before bed can help you feel relaxed and mentally calm.
However, more research is needed to confirm the effectiveness of milk as one of many sleep aids
 
2-Cherry juice
Cherries are a healthy fruit that can help improve sleep quality as they contain tryptophan, an amino acid that stimulates the production of the hormone melatonin, which helps regulate sleep and wakefulness.
3-Chamomile tea
 
Chamomile has many health benefits and can help relieve cold symptoms, treat infections, and promote healthy skin.
Chamomile may help improve sleep quality and treat insomnia and anxiety, but more research is needed to get enough evidence, and until confirmed, chamomile tea can be taken before bedtime. because it is a safe drink.
Chamomile is strained and consumed after adding 4 tablespoons of fresh chamomile flowers or 2 tablespoons of dried chamomile flowers to a glass of boiling water and steeping for 5 minutes.
4-Mint flavored tea
Peppermint has antimicrobial properties and can help relieve symptoms of digestive problems.
Thus, mint may help reduce stomach upset at night and affect sleep, but more research is needed.
Brewing mint tea is easy: boil water, add mint, soak it in hot water for at least 5 minutes, and then eat it

When is scientifically the best time to sleep?

In general, scientific studies have shown that the mental activity of the brain and the physical activity of the body decrease at dusk and increase activity at dawn, and since this changes with age, people should sleep between 7 and 9 a.m. each night. band. the person.
Some data and research shows that people who sleep early are more active and energetic, and less prone to depression and negative thoughts than people who sleep late at night. Scientifically, the best time to sleep is at night.
Noon is a good time to take a nap; Although the best time to sleep is at night, daytime sleep, which does not exceed half an hour, has many positive aspects.

Disadvantages of not sleeping a lot

Doctors warn of the dangers of lack of sleep due to its negative impact on a person’s psychological and physical health. These risks are divided into:
  Short-term risks: 
lack of concentration; A place where a person’s concentration can be affected by just an hour and a half late.
Excessive sleepiness, in which a person feels tired and sleepy throughout the day.
Memory problems and inability to think or receive information.
Strained relationship; This is due to a person’s whim and ability to come into conflict with those around him.
low quality of life; When a person loses the desire to participate in daily activities or exercise.
Accident; This is because the person becomes more prone to traffic accidents due to loss of concentration while driving.
 
Long-term risks:
The appearance of wrinkles and dark circles.
increased stress hormone secretion; It is the hormone cortisol, which causes the breakdown of collagen; It is a protein that causes roughness and is responsible for keeping the skin smooth and the increase in cortisol causes the arteries to narrow, thereby increasing blood pressure.
The presence of various diseases, the most important of which are heart attacks, strokes, heart failure, depression, poor sexual abilities, diabetes, and obesity.

The benefits of getting enough sleep at night

There are many benefits for a person when they get enough sleep, here are these:
 
1. Strengthens the immune system
 
When the body has enough time to sleep, the immune cells and proteins rest, and the rest of the time is spent killing the germs and viruses they encounter, just like the common cold, which strengthens and strengthens the immune system.
2. Helps Prevent Weight Gain
 
Adequate sleep does not reduce weight on its own, it helps prevent and maintain weight gain through hormones that play an important role in weight secretion during sleep.
When the body does not get enough sleep, the secretion of the hormone ghrelin increases, which increases appetite and therefore weight. weight. Sleep reduces the secretion of the hormone leptin, which makes your body feel full and unwilling to eat; This helps prevent weight gain.
3. Sleep strengthens the heart
 
Lack of sleep can lead to heart health issues such as high blood pressure or heart attack. This is because lack of sleep can cause your body to release cortisol, the stress hormone that encourages your heart to work harder, so your heart needs rest to work hard and properly.
4. Good mood, increased productivity, and results obtained during the day
 
 Getting enough sleep means getting enough rest and having energy, which increases activity and vitality and reduces anger and low mood during the day.
5. Improve your memory
 
Although sleep gives your body the rest it needs, your brain is still hard at work processing and integrating the day’s memories.
If you don’t get enough sleep, who knows where those memories go, or worse, your brain can create false memories

 

How to fall asleep in 3 minutes

how to breathe 4-7-8

Step 1: First, the tip of the tongue should be placed on the palate behind the front teeth, trying to close the lips.
Step 2: Part your lips slightly and whistle while exhaling through your mouth.
Step 3: Close your lips and inhale through your nose, counting from your head to 4.
Step 4: Hold your breath for 7 seconds, then gently exhale for 8 seconds.
Step 5: Don’t try to be too alert when practicing the breathing technique.
Step 6: Repeat this four times while you relax. If you think sleep will come earlier than expected, relax and let your body sleep

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